Low Fat Indian Dal Soup

Warm your soul with this flavorful and nourishing Low Fat Indian Dal Soup, a lightened-up take on a classic comfort food! Packed with protein-rich yellow split peas (moong dal), aromatic spices like turmeric, cumin, and coriander, and the brightness of fresh ginger, green chili, and lemon juice, this wholesome soup delivers authentic Indian flavors in a healthy, heartwarming bowl. Perfect for busy weeknights, it’s ready in just 50 minutes with simple ingredients you likely already have on hand. The soup’s rich flavor belies its low-fat profile, and a sprinkle of fresh cilantro adds a refreshing finish. This vegan, high-protein, and gluten-free dish is not just a meal—it’s a vibrant, satisfying experience that’s perfect for anyone seeking a cozy and guilt-free dinner option.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup yellow split peas (moong dal)
• 4 cups water
• 1 medium onion, finely chopped
• 1 medium tomato, finely chopped
• 2 garlic cloves, minced
• 1 tablespoon fresh ginger, minced
• 1 green chili, finely chopped
• 0.5 teaspoon ground turmeric
• 0.5 teaspoon ground cumin
• 0.5 teaspoon ground coriander
• 1 teaspoon salt
• 1 tablespoon lemon juice
• 2 tablespoons fresh cilantro, chopped
• 1 spray cooking spray

Directions

Step 1

Rinse the yellow split peas under cold running water until the water runs clear. Drain and set aside.

Step 2

Lightly coat the bottom of a large soup pot with cooking spray and heat over medium heat.

Step 3

Add the chopped onion and sauté until translucent, about 5 minutes.

Step 4

Add the minced garlic, ginger, and chopped green chili. Cook for another 2-3 minutes, stirring frequently, until fragrant.

Step 5

Stir in the chopped tomato, ground turmeric, ground cumin, and ground coriander. Cook for 2 minutes until the tomato softens.

Step 6

Add the rinsed split peas and 4 cups of water to the pot. Increase the heat to high and bring to a boil.

Step 7

Once boiling, reduce the heat to low, cover the pot, and let it simmer for 25 minutes or until the peas are very soft and fully cooked.

Step 8

Stir in the salt and lemon juice, adjusting seasoning to taste if needed.

Step 9

Remove from heat and let cool slightly. If a smoother texture is desired, use an immersion blender to puree the soup to your preferred consistency.

Step 10

Garnish with chopped fresh cilantro before serving. Enjoy your hearty, low-fat Indian dal soup!

Nutrition Facts

Serving size	(1442.5g)

Amount per serving	% Daily Value*
Calories	796.4

Total Fat 3.6g	0%
Saturated Fat 0.7g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 2435.5mg	0%
Total Carbohydrate 148.3g	0%
Dietary Fiber 37.4g	0%
Total Sugars 26.8g
Protein 52.8g	0%

Vitamin D 0IU	0%
Calcium 243.9mg	0%
Iron 12.2mg	0%
Potassium 3082.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 3.9%

Protein: 25.2%

Carbs: 70.9%